Postpartum Myths, Hormones, and Healing: What Every Active Mom Should Know

🧠 Why This Conversation Matters

If you’re a mom who loves to move, you’ve probably heard a mix of well-meaning advice, confusing warnings, and a sprinkle of guilt about how you should recover after pregnancy.

From “don’t lift heavy” to “do 360 breathing or you’ll get diastasis,” postpartum exercise advice can feel like a minefield.
Let’s change that.

In this episode, we’re diving into four big topics every active mom should understand:

1. Diastasis recti and why it’s not your fault.
2. Hormones, periods, and postpartum estrogen shifts.
3. Returning to strength sports safely.
4. Prolapse and why surgery isn’t the only option.

💪 1. Diastasis Recti: It’s Not Your Fault

A listener shared:

“I have a four-finger diastasis recti and feel like I must have done something wrong. I was careful with breathing and lifting!”

This breaks my heart because so many women blame themselves.

Here’s what you need to know:

• Diastasis recti (DRA)—the separation between your “six-pack” muscles—is a normal adaptation in pregnancy.
• About 50% of non-postpartum adults have a two-finger gap. It’s not inherently dangerous or something to “fix.”
• Your body shape, genetics, and baby size matter more than your breathing pattern.

360 breathing is great for awareness—but it’s not a magic shield against DRA. No exercise can prevent it.
Instead of chasing “closure,” focus on function:

• Can you generate tension through your core?
• Can you lift, move, and breathe without symptoms?

That’s progress—and that’s what healing actually looks like.

🩸 2. Hormones, Periods, and the Postpartum Body

Another listener wrote:

“My period returned at 3.5 months postpartum, I’m breastfeeding, and my feet ache. Could this be hormones?”

Absolutely.

Postpartum hormones mimic menopause in many ways:

• Low estrogen → night sweats, vaginal dryness, achy joints, even frozen shoulder.
• Prolactin dominance while breastfeeding keeps estrogen low longer.
• Hormone rebound (and menstrual cycle return) varies wildly—anywhere from 6 weeks to 12 months.

So if you’re sweaty, sore, or sensitive early postpartum—it’s likely physiology, not pathology.

And yes—you can get pregnant even while exclusively breastfeeding. Nursing suppresses ovulation, but it’s not reliable birth control.

Your hormones are shifting. They’re not broken—they’re adapting.

🏋️‍♀️ 3. Returning to Powerlifting (and Other Sports)

A listener asked:

“I’m 34 weeks pregnant and planning to compete in a powerlifting meet 4 months postpartum. Is that realistic?”

It can be—with the right approach.

Here’s what to keep in mind:

1. Wait to sign up until after birth. See how your delivery and recovery go first.
2. Don’t rush your weight class. Fuel your body, especially if you’re nursing.
3. Rebuild from the ground up. Start with pelvic floor and core rehab before loading heavy.
4. Gradual overload wins. The barbell will wait for you—but your pelvic floor needs time.

The goal isn’t just to “get back” to your pre-pregnancy strength—it’s to build a new foundation that supports where your body is now.

🌸 4. Prolapse and Surgery: Understanding Your Options

Finally, a listener shared:

“My urogynecologist said I have multiple prolapses and recommended surgery. I’m 34 and not sure what to do.”

First, prolapse after birth is common—and scary-sounding language can make it worse.

After vaginal delivery, it’s expected to see some increased range of motion in the vaginal walls. That’s not failure—it’s tissue adaptation.

Here’s what we know from the American Urogynecologic Society guidelines:

• Grade 1–2: usually managed conservatively.
• Grade 3+: surgery may be considered, but only after exploring rehab and pessary use.
• Pelvic PT helps both before and after surgery.

Strong muscles protect surgical outcomes. Pelvic floor prehab reduces complications and speeds recovery.

If surgery becomes part of your story, that’s okay. But it should be part of a bigger continuum of care—not the first stop.

❤️ The Big Picture

Your postpartum body is not broken.
It’s evolving, recalibrating, adapting, and finding its new normal.

You didn’t “fail” by getting a gap, leaking, or needing support.
You succeeded by caring enough to learn about your body.

Evidence-based postpartum recovery is about education, not fear—and you deserve both compassion and clarity along the way.

🧭 Takeaway Summary

• DRA = normal adaptation, not a personal failure.
• Hormonal symptoms postpartum are physiological.
• Training early postpartum is possible—if gradual and individualized.
• Prolapse treatment should start with conservative care.
• Surgery can help, but rehab matters most.

 

Listen for the full podcast here!